Workout

Warm-up (600)
600 choice 

Set (400)
200 kick 
200 drill 

Set (300)
Pull 3 x 100 
...descend 1-3
 
Ladder Set (1500) 
Moderate to FAST swim 
...rest 30 sec-1 min 
50 
100 
150 
200 
250 
...repeat back up  

Set
kick 4 x 100 on 2:00
...decwend 1-2

Set
200 EZ warm-down